Love Life And Lose Weight
Love Life And Lose Weight is a podcast that teaches you sustainable weight loss through changing your habits and beliefs around food. You CAN lose weight eating the foods you love without feeling restricted or rebellious. I'm your host, advanced certified weight and life coach, Heather Beardsley. I've helped hundreds of women figure out how to lose weight and create a life they love and now I'm sharing those insights with you.
102: The Power of Recovering Quickly
🎙️ Episode 102: The Power of Recovering Quickly
What You’ll Learn in This Episode
If one “off” moment—an overeat, a missed workout, a busy day—has a way of turning into a full derailment… this episode will show you a completely different way to approach it.
You’ll learn how to recover quickly so you can keep moving forward instead of starting over.
Inside, you’ll discover:
Why it’s not the mistake that holds you back—it’s what happens nextHow to stop the all-or-nothing spiral before it takes over...101:Your Overeating Habit And How To Change It
What You’ll Learn in This Episode
Overeating isn’t a personal failure — it’s information.
In this episode, you’ll learn:
Why overeating almost always makes sense in contextHow restriction, stress, and underfueling drive overeating cyclesThe questions that reveal why overeating happensHow understanding patterns creates change — without shameThis episode helps you stop turning on yourself and start changing what actually matters.
🎧 Best for you if: overeating feels like your biggest obstacle — and you’re ready to approach it differently.
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100: How Eat Less And Lose Weight Intuitively Without Underfueling
What You’ll Learn in This Episode
Many women are stuck between:
“I need to eat less to lose weight”and
“I need to fuel my body and my workouts”
In this episode, you’ll learn how to resolve that tension.
You’ll understand:
How to eat less and still feel satisfiedThe subtle signs of underfueling that stall fat lossHow to fuel workouts without overeatingWhy under-eating creates stalls and other health isuues, not more fat lossThis episode brings clarity to one of the most confusing parts of midlife...
99: Muscles & Movement: Getting Started with Strength Training
What You’ll Learn in This Episode
If strength training feels intimidating, inconsistent, or confusing — this episode is for you.
You’ll learn:
Why muscle is essential for fat loss, metabolism, and aging well in midlifeWhat “enough” strength training actually looks like (and why more isn’t better)How to create a movement plan you can repeat, not just startHow to measure success without pushing yourself into burnoutThis episode helps you build confidence and consistency with movement — without extremes.
🎧 Best for you if: you know strength matters, but have...
98: Your Weight Goal Blueprint: Translate Your Goals Into Weekly Actions
What You’ll Learn in This Episode
Big goals fail when they don’t translate into daily life.
In this practical, hands-on episode, you’ll learn:
How to turn your yearly body composition goal into clear weekly prioritiesWhy doing less — more intentionally — leads to better resultsHow to focus on the actions that actually drive progressHow to stop guessing what you “should” be doing each weekThis episode walks you through a simple blueprint so weight loss stops feeling vague and overwhelming — and starts feeling doable.
🎧 Best for you if: you wan...
97: Yearly Body Composition Goals + How To Achieve Them
Episode 97 — Yearly Body Composition Goals + How To Achieve Them
Most women end up burning out because they push too hard or they quit in frustration when they are doing ‘all the things’ and the scale doesn’t move at all or it moves inconsistently.
In this episode, you’ll learn how to:
Shift from short-term scale obsession to yearly body composition goalsUnderstand fat loss, muscle preservation, and why changing net weight alone isn’t enough for peri and post menopausal women Choose a realistic, calming yearly goal that supports consistencyRedu...96: The Integrative Weight Management Method
What You’ll Learn in This Episode
If you’ve ever felt like weight loss advice works for other people but not for you, this episode will finally put the pieces together.
In this foundational episode, you’ll learn:
Why most weight loss plans fail even when you’re “doing everything right”The difference between short-term weight loss and long-term weight managementHow Integrative Weight Management accounts for:midlife physiologynervous system regulationmuscle, fuel, mindset, and follow-throughWhy sustainability matters more than intensityThis episode sets the framework for everything that follows in t...
95: When Life Changes: Devotion, Impermanence, and What We Carry Forward
As this year comes to a close, this episode is an invitation to pause.
Life doesn’t give us guarantees. Time moves forward whether we’re ready or not. And some days mark a clear before-and-after — the kind of days where nothing ever looks quite the same again.
In today’s episode, you’ll hear a deeply personal reflection inspired by three daily readings I return to each morning — The Daily Laws, The Daily Stoic, and The Daily Pressfield. Together, they point to a powerful truth: impermanence sharpens what matters, devotion gives us grounding, and wisdom c...
94: How To Take Back Your Energy And Your Time
If you’re heading into January thinking you need better routines, better time blocking, or more discipline—this episode will change the conversation.
Because the real issue isn’t time.
It’s energy.
In this episode, you’ll learn how protecting your mental, emotional, and physical energy is the missing link to easier follow-through, steadier eating, and less burnout—and how one simple phrase, “No, thank you,” can become one of your most powerful self-regulation tools.
This episode will feel like a deep exhale.
✨ What You’ll Get from Listenin...
93: Your Brain Hates Your Weight Goals — Here’s the Fix
***Don’t forget: Special launch pricing for the 2026 Follow-Through Planner is live right now at HBeardsley.com/planner. VIP listeners can grab the full planner bundle for just $55 — the 2026 planner will never be offered again for this price! Includes the group ‘set up your planner call on December 20th, fun stickers, and four free Group Seasonal Planning & Review coaching sessions throughout 2026 — this bundle is available only through December 5 at 8 PM ET.
🎧 What You’ll Learn in today's episode:
If you’re tired of setting...
‘26 Planner Thanksgiving Launch: Discounts + Bonuses 8 days only!
In this special launch episode, you’ll learn:
What’s new inside the 2026 Follow-Through PlannerWhy this edition is the most powerful and user-friendly version yetHow the planner helps you stay consistent without dieting or perfectionismWhy more of my clients hit their goal weights in 2025 than any previous year — and how the planner played a major roleEverything included in the limited-time launch bundleExactly how to get it for just $55 during the Nov 27–Dec 5 saleIf you love intentional structure, calm mornings, clarity, and weight loss that feels easy, this planner is going...
91: How to Continue to Lose Weight Through the Holidays (and Still Enjoy Yourself)
🎙️ Episode 91 — How to Continue to Lose Weight Through the Holidays (and Still Enjoy Yourself)
If you’ve ever wondered whether it’s really possible to lose weight through the holidays and still enjoy yourself—this episode is for you.
You’ll learn how to move through the season without falling into guilt, restriction, or the “start over in January” mindset. Instead, you’ll discover a realistic, grace-filled way to enjoy the foods you love while continuing to make progress toward your goals.
Inside this episode, you’ll learn:
✨ Why eating less feels so hard at first...
90: Exercising, Exhausted, Craving Sugar, and Not Losing Weight
If you’re still exercising on an empty stomach and you’re going through hormonal changes or post menopausal, this episode is essential for your fat loss strategy.
You’ll learn why for you—working out hungry can slow fat loss due to hormonal changes leading up to and following the menopause transition. Learn why exercising on empty for you can drain your energy and trigger the very overeating you’re trying to avoid.
Heather breaks down how years of fasting, skipping meals, or “saving up calories” can quietly sabotage your body’s ability to to lose fat and sk...
89: Exceptions, Triggers, and the Fall Slide
Welcome to Season 4 of The Love Life and Lose Weight podcast! In this episode 89, Heather opens with a behind-the-scenes update on her “Big Move” and what it taught her about change — and then she takes you deep into a mindset shift that can be a game changer for your weight goals this Fall.
If you’ve ever caught yourself saying things like “I’ll start again Monday,” “It’s just one bite,” or “I’ve been good all week, I deserve this,” this episode will show you why those small exceptions matter more than you think — and how to stop letting them quie...
88: From Tactical Hell to the Light Side of Strategy
Are you stuck in the weeds with your weight loss? Counting calories, labeling foods “good” or “bad,” tracking overeats, and starting over every Monday? That’s what I call tactical hell — where every little action feels exhausting because there’s no bigger vision guiding you.
In this short but powerful episode, I’ll show you how to rise above tactical hell and step into the light side of strategy. When you commit to being a strategist, everything changes: setbacks become feedback, the details stop feeling like punishment, and the exhausting inner war with yourself finally...
87: From Fear to Self-Trust With your Weight Goals
What if the very moments you think you’ve “blown it” could actually become the turning point that accelerates your progress?
In this episode, you’ll discover how to flip the script on shame and hiding so you can:
✨ Break free from the cycle of ghosting yourself and stalling your results
✨ Rebuild trust with yourself and your body—even after a setback
✨ Stop wasting time in self-judgment and start moving toward the life you want
✨ Use four simple steps to return to your goals with more power, resilience, and clarity than before
Instead of letting s...
86: Permission Based Eating
If you’ve ever thought, “I can’t trust myself with carbs” or “If I let myself have dessert, I’ll lose control…” — this episode is for you.
In Episode 86, we’re breaking down one of the most misunderstood tools in sustainable weight loss: permission-based eating.
You’ll learn:
What permission-based eating really means (and what it’s not)Why your brain panics when you even think about allowing certain foodsThe step-by-step “Permission Experiment” that helps you rebuild trust with foodHow to work through your biggest fear: What if I gain weight?✨ We’ll talk about how to...
Episode 85: Your Emergency Response Plan for Unflattering Summer Photos
Have you ever seen a photo of yourself that made your stomach drop?
Maybe it was a candid at the beach, a group shot someone tagged you in, or just a moment caught at the wrong angle—and suddenly, all your recent progress feels invisible. You're flooded with self-doubt, shame, or the urge to hide.
If this sounds familiar, this is your episode.
In today’s powerful conversation, you’ll discover:
Why unflattering photos can feel like a threat to your identityHow to break the spiral of self-criticism before it leads to self-s...84: Open Loops: The Real Reason You Can’t Focus or Follow Through
🎯 In This Episode, You’ll Discover:
If you’ve ever thought you just need more motivation, more willpower, or more structure to stay on track with your weight loss goals—you’ll want to hear this.
There’s something happening behind the scenes in your mind that’s quietly sabotaging your ability to focus, follow through, and stay consistent. And no one’s really talking about it—until now.
In today’s episode, we’re unpacking:
✨ A sneaky source of mental exhaustion that’s hiding in plain sight
✨ Why even high-achievers struggle to st...
83: Fat Loss Basics: How to Make & Track Real Progress Without Losing Your Mind
💡 What You’ll Learn in This Episode
If you're doing everything "right" but the scale isn't moving—or worse, it moves the wrong direction—this episode is for you. You’ll learn how to stop obsessing over your weight and instead use smarter tools and metrics that actually reflect your fat loss progress.
In this episode, you’ll discover:
Why fat loss ≠ weight loss—and why that mattersHow to protect your muscle while shedding fatWhy smart scales and body fat percentages often lie to youWhat to track weekly, monthly, or quarterly for real resultsHow to fuel your work...82: Easy Summer Protocols To Help You Follow Through
In this episode, you’ll learn how to make the most of the 12 weeks between the summer solstice and autumn equinox by creating your own summer protocol. You’ll discover how to divide the season into intentional phases, design habits that reflect the energy of summer, and stay aligned with your goals while enjoying the unique rhythms and pleasures this season brings.
Whether you want to simplify your food prep, increase movement, reset your energy, or just feel more present—you’ll leave this episode with a simple but powerful framework to design your summer with purpose and free...
81: Spring Wrap-Up, Summer Planning, Listener Q&A + A Special Bonus!
In this final episode of the spring season, you're getting a full-circle coaching experience designed to help you reflect, reset, and head into summer with clarity and confidence.
We’ll start with two powerful listener questions—one about how to track hunger and stay intentional while using GLP-1 medications like Wegovy, and another about how to identify your personal overeating patterns and recognize what it really means to feel 70% full, 80% full, or just satisfied. You’ll learn how to use your planner in new ways to support both self-awareness and sustainable habit change.
Next, you’ll get a...
80: Freedom Starts Here: The Power of Becoming Self-Reliant
Do you catch yourself deferring to others for things you could easily handle yourself—from what to eat, asking others to fix things that break, or constantly asking your spouse where your damn phone is?
This episode is your invitation to reconnect with your inner authority.
In a world full of opinions, expectations, and endless advice, taking responsibility for your capacity and capabilities requires effort — especially around food decisions and your food lifestyle. Today, I’m talking about self-reliance: how to cultivate it, why we outsource it, and why reclaiming it can shi...
79: How to Keep Your Promises To Yourself
If you’ve ever struggled to follow through on a plan you were totally committed to in the moment… this episode is for you.
Whether it’s your eating habits, exercise routine, or just showing up for yourself, real transformation doesn’t come from being perfect—it comes from building the skill of follow-through, especially when life gets “farkakte” (Yiddish for covered in shit).
In this episode, I’m breaking down exactly why follow-through is so hard—and how to make it feel easier, more sustainable, and even enjoyable.
78: Takeaways from my experience with hormone replacement therapy
Today’s podcast is an honest, personal, and experiential-informed conversation about my experience with crash dieting, chronic stress, perimenopause and hormone replacement therapy (HRT). I tell you about how and why I chose HRT when I was navigating perimenopause, dealing with burnout, and struggling to lose weight—even while doing “everything right.”
You’ll walk away from this episode knowing how restrictive dieting affected my body and hormones and how I sought answers and navigated my way through it. My hope is that in sharing my story and what I’ve learned in the process you might yourself become...
77: Bone Health—What Gen X Women Need to Know Now
Think bone health is something to worry about later? Think again.
If you’re in your 40s or 50s and starting to notice signs of hormonal shifts, now is the time to take action to protect your bones, your strength, and your future. In this episode,I'm talking to you about menopause, muscle, and the real story behind preventing osteoporosis—without falling for outdated advice.
You’ll walk away from this episode with a framework for understanding what’s happening with your bones as you age into your 50's and beyo...
76: Why Fueling Your Workouts Is Essential To Reaching Your Weight Goals
If you’ve been working out on an empty stomach hoping to burn more fat, this episode will help you understand why that strategy can backfire—especially for women over 40. Today, I’m talking about the power of fueling your workouts to support fat loss and boost energy, muscle growth, and hormone balance.
You’ll learn what happens in your body when you exercise without fuel, how cortisol plays a role in stress and metabolism, and how simple pre- and post-workout nutrition can change everything from cravings to recovery.
**What You’ll Learn in This Episode...
75: The Follow Through Planner—Your Shortcut to Easier, More Consistent Weight Loss
Episode 75: The Follow-Through Digital Planner—Your Shortcut to Easier, More Consistent Weight Loss
❌ Tired of starting over every Monday?
❌ Feel like you “know what to do” but just can’t stay consistent?
❌ Wish there was an easy way to stay on track without overcomplicating everything?
You’re not alone—and that’s exactly why I created The Follow-Through Planner.
In this episode, I’ll show you how this simple, structured, and affordable digital planner makes weight loss feel automatic—so you c...
74: Seasonal Review of Winter & Plan for Spring 2025
Welcome to Episode 74! Today, I’ll guide you through reviewing your winter season and setting actionable goals for Spring 2025 and Q2. We’ll assess your progress—from body composition and sleep quality to food habits and movement routines—so you can apply key insights moving forward.
Grab your journal or digital notes as we reflect on the past 12 weeks. By revisiting your data, you’ll uncover valuable patterns that shape your next steps.
Next, we’ll turn those learnings into habit-based goals for weight management—whether it’s fat loss, muscle maintenance, or mindful eating. I’ll help you cr...
73: Understanding How Chronic Stress, Cortisol, and Sugar Consumption Negatively Affect Your Weight Loss
I’m excited to share some game-changing insights into how feeling stressed and the stress hormone cortisol can make or break your weight loss efforts—especially when it comes to stubborn belly fat during perimenopause and menopause.
In this episode, I’ll explain why your body needs cortisol to function but how chronic stress pushes it into overdrive, directing your body to store excess blood sugar as fat and wreaking havoc on everything from your sleep to your energy levels. You’ll learn to recognize how your daily stressors—like meetings, deadlines, or the “lion-chase” feeling you get under press...
72: How To Build Unbreakable Movement Habits
In this episode, we’re talking about how to create movement habits that stick—no matter how busy or unpredictable life gets. If you’ve struggled to stay consistent with exercise, this episode will show you how to overcome common obstacles and develop routines that align with your lifestyle and long-term health goals. You’ll walk away with practical, research-backed strategies to make movement an enjoyable and unbreakable part of your daily life.
What You’ll Learn Today:
Why movement habits are hard to maintain and how to overcome the challenges.How habit loops and your e...71: When It’s Time To Stop Food Planning & What to Do Instead
If you’ve ever felt trapped by food planning or overwhelmed by the pressure to stick to your meal plans, this episode is for you. Today, we’re diving into why food planning might not be the best strategy for your long-term success and how to replace it with a more intuitive, sustainable approach. By the end of this episode, you’ll feel empowered to make confident food choices in the moment, build trust with your body, and find freedom in your eating habits.
We’ll start by exploring the signs that food planning is no longer serving...
70: Why Sleep Matters With Your Weight And How To Optimize It
Are you struggling to lose weight or maintain a healthy lifestyle despite doing all the right things? In this episode, we dive into an often-overlooked factor that could be holding you back: sleep. Drawing on insights from Dr. Casey Means’ book Good Energy, I unpack the science of how your sleep impacts your hormones, metabolism, and even your hunger cues. By the end of this episode, you’ll understand why quality sleep is a cornerstone of your weight regulation and health in general and how to optimize it.
You’ll learn why poor sleep sends your body into ox...
69: Setting Integrative Weight Goals For 2025
In this episode, I’m encouraging you to set smarter, more effective weight goals for 2025 by focusing on body composition—not just the number on the scale. You’ll learn why traditional weight loss strategies, especially for women over 40, can leave you weaker and less metabolically healthy. You'll learn how to use a smart scale like InBody to accurately track your changes in body fat and skeletal muscle. you'll also learn why this data is critical for setting realistic, sustainable goals that set you up for long term vibrant health.
You’ll hear me debunk the myth that you ca...
68: The Power of Reflection - Learning from 2024 Without Self-Criticism
In Episode 68 of *Love Life and Lose Weight*, we explore the transformative power of reflecting on your weight journey—without judgment. If you've ever struggled to assess your progress or felt stuck in a cycle of frustration, this episode is for you. You'll discover how a thoughtful, data-driven review of your past year can unlock valuable insights and set the stage for meaningful, personalized goals in 2025. This reflective approach empowers you to see the bigger picture and focus on what truly works for you.
**Uncover the Patterns in Your Weight Journey**
Many people fear looking back at t...
67: Joyful Eating During the Holidays: Letting Go of Food Guilt
In this episode of Love Life and Lose Weight, learn how to enjoy holiday meals without stress or guilt. You'll discover strategies to release restrictive thinking and fully embrace your favorite holiday foods while staying aligned with your wellness goals.
Key Topics Covered
Food Guilt Origins: Understand how cultural messages label foods as "good" or "bad," leading to overeating and feeling out of control. Learn to replace this with a more empowering mindset that keeps you in control.Mindful, Integrative Eating: Shift from rigid rules to listening to your body’s...66: Plan Your Best December Yet In Less Than 30 Minutes
In this episode, Advanced Certified Weight and Life Coach Heather Beardsley helps you set up for a holiday season that feels calm, controlled, and aligned with your goals. Perfect for anyone who wants to avoid the holiday overwhelm and end the year on a high note, this episode provides tools to help you stay intentional and meet your December weight goals without stress. Grab a pen, paper, or open a digital note for this one!
Why You Should Listen:
Craft a Holiday that Fits You: Heather guides you to identify what you...65: Embracing Change: How to Let Go and Move Forward
In Episode 65, I’m talking about embracing change—a fitting theme as we head into the end of the year and think about a new year of possibilities. Here’s what's covered:
Why We Resist Change: Our brains are wired for safety and routine, so when faced with change, the amygdala (our fear center) often triggers anxiety. This is a natural response, and understanding it can help us navigate transitions without judgment.Reframing Change as Growth: Resisting change is normal, but growth often comes from discomfort. Looking back, we usually see that the challenging moment...64: Three Tools To Break Free from Overwhelm, Over-Planning, and Overdoing
In this episode, I introduce three powerful tools to help you overcome overwhelm, overplanning, and overdoing. These tools are designed to make it easier for you to prioritize what truly matters to you including weight loss. There more you can do that, the better chance you have to reach ALL your goals.
In this episode you'll learn:
•How overwhelm affects your weight loss journey and why addressing it is critical
•How to use the Eisenhower Matrix to prioritize tasks based on urgency and importance
•Strategies to shift your mindset around time scarci...
63: How To Shrink The F-it/Distracted Cycles That Interrupt Weight Loss
In this episode, Advanced Certified Weight and Life Coach, Heather Beardsley revisits the concept of anti-fragile weight loss and delves into the "fuck-it/distracted cycle"—a common pattern where life's disruptions cause you to lose focus on the new habits. This episode focuses on how to shrink that cycle and regain your sense of agency when life gets messy.
What You’ll Learn in This Episode:
What the "fuck it distracted cycle" is and why it happensWhy these cycles are completely normal and how to recognize when you're in oneHow to avoid using these cycl...
